WORKOUT OF THE DAY
July 17

Strength/Power:
Jerk Complex: 1, 1, 1, 1, 1, 1
1 Rep = 1 Push Jerk + 1 Split Jerk

Conditioning:
15 minute AMRAP:
10 S2OH (155/105#)
30 DUs

CAL TEAM AT HOME ON 7/19!

Athletes,

The Capital Affiliate League is coming to CrossFit Hierarchy for Week 2! Come out and support Armando, Ashtan, Bonnie,  Boom, Jenn, Hilary, Rizzo and coach Christine as they compete at home against 5 other DC teams. Competition will get underway at 1PM sharp so show up and get loud!

Note that due to the 1:00 CAL start time, there will be NO NOON WOD ON SATURDAY, JULY 19. We we hold a 9:00am WOD and 10:00am WOD that day, be sure to sign up on FrontDesk.

July 16

Strength:
10 min EMOM:
Evens: 3 Power Cleans (165/115#)
Odds: 30 Second L -Sit

Conditioning:
2RFT:
20 Pull-ups
30 Wallballs (20/14#)
40 Burpees

July 15

Strength:
Floor Press: 5-5-5-5-5

Conditioning:
15 min AMRAP:
20 HR Push-ups
40 Air Squats
400m Run

July 14

Strength:
Overhead Squat: 2, 2, 2, 2, 2

Conditioning:
3RFT:
7 Snatches (135/95#)
10 T2B
20 KB Swings (32/24kg)

Kelly

“Kelly”

5RFT:
400m Run
30 Box Jumps (24 /20″)
30 Wallballs (20/14#)

July 11

Strength: 
Romanian Deadlifts: 3 x 12

Conditioning:
For time:
21-15-9
Deadlifts (225/155#)
Ring Dips
*500m Row between each set

July 10

Skill Work:
10 minutes of open skill work. Pick one thing you suck at and practice.

Then,

Max Plank Hold

Conditioning:
For time:
15 Cleans (135/95#)
400m Run
10 Cleans (165/115#)
400m Run
5 Cleans (185/135#)
400m Run

Buy-Out:
25 Over-the-Bar Burpees

July 9

Strength:
Strict Press: 5-4-3-2-1-1-1

Conditioning:
5RFT:
6 HSPU
7 T2B
8 Pull-ups

July 8

Strength Endurance:
Starting with a 135/95# bar, perform 2 Back Squats EMOM. Increase your weight by 10# every minute until reps cannot be achieved. Additional attempts can be made within the minute. If you meet failure, go back to the previous weight completed and continue performing 2 Back Squats EMOM at that weight until the last person is finished.*

*Courtesy of CrossFit Amelia Island.

Conditioning:
12 min AMRAP:
50 DU
10 Power Cleans (135/95)
15 Burpees

1 136 137 138 139 140 151